Download Nutrition and Healthy Living - Dana

Nutrition and Healthy Living
Keep a Healthy Weight
It’s important to maintain a healthy weight. Excess weight puts you at increased
risk for cancer, diabetes, and heart disease. Research suggests that excess weight
may also be associated with an increased risk of cancer recurrence and a
decreased survival rate. Even if you don’t achieve your “ideal” body weight, a
weight loss of 5-10% over six months to a year can reduce your risk for disease.
Eat Plenty of Fruits and Vegetables
A diet rich in fruits and vegetables has many health benefits, including lowering your risk for certain
cancers. Plants have natural compounds (such as antioxidants and phytonutrients) that can help
improve health and prevent certain diseases. Research also suggests that eating at least five servings of
fruits and vegetables a day, along with regular exercise, may help lower breast cancer recurrence.
We recommend eating at least five servings of fruits and vegetables every day.
 Examples of one serving: 1 cup raw fruits or vegetables, ½ cup cooked fruits or vegetables,
¼ cup dried fruit, ¾ cup fruit juice (limit to once a day)
Create a Healthy Plate
A well-balanced diet is important. At lunch and dinner, aim for
½-plate of vegetables, ¼-plate of complex carbohydrates
(such as whole grains, bread, cereal, and rice) and ¼-plate lean
protein.
Protein is an important part of your diet, but try to limit
your intake of red meat and processed meats (such as bacon,
sausage, hot dogs, and lunch meats). Instead, try healthier
proteins, such as fish, poultry, or beans.
Choose Healthy Fats
A diet high in saturated and trans-fats can lead to weight gain and negative health outcomes, which is
why it’s important to choose healthy fats, such as monounsaturated fats and Omega-3 fats.
Avoid these fats when possible
o
o
Choose these healthy fats instead
Saturated fats: animal fat, butter, full-fat o Monounsaturated fats: olive oil, canola oil,
dairy, coconut oil, and palm oil
olives, avocado, nuts, and nut butters
Trans-fats: margarine and processed
o Omega-3 fats: salmon, herring, sardines,
foods that contain hydrogenated or
mackerel, bluefish, and tuna
partially hydrogenated oils
Limit Your Sugar Intake
Sugar does not feed cancer, but it does lack many nutrients that offer health benefits. It
can also promote undesired weight gain and, if eaten in excess, may lead to undesirable
changes in insulin production and regulation. Preliminary research suggests that excess
insulin can promote tumor cell growth. Try to limit your intake of sugar-sweetened
beverages (such as soda, sports drinks, and fruit drinks) and high-sugar foods (such as
pastries, candy, and sugar-sweetened breakfast cereals).
A Look at Soy
Some evidence suggests that the intake of traditional or whole soy foods (such as tofu, edamame, and
soy milk) may be linked to lower rates of cancer, heart disease, and osteoporosis.
 Although older studies suggested that high levels of soy may trigger growth of ER+ breast cancer
cells, current studies suggest that moderate levels of soy intake appear to be safe for breast
cancer survivors.
 Dana-Farber nutritionists recommend avoiding products with high levels of soy, such as soy
isoflavone used in some supplements, pills, bars, and powders.
Drink Only in Moderation, If at All
Research shows a link between drinking alcohol and
the risk of developing some cancers. Minimizing
alcohol intake may help lower your risk of
developing cancer. We recommend limiting alcohol
intake to one drink or less per day for women and
two or fewer drinks per day for men.
One drink equals:
 5 ounces of wine
 12 ounces of beer
 1.5 ounces of liquor
Organic Foods
There are no epidemiological studies in humans that demonstrate whether organic goods affect cancer
incidence, recurrence, or progression. The decision to eat organic foods is a personal choice.
Books and Related Resources




Recommended reading: Foods that Fight Cancer, Richard Beliveau, PhD, and Denis Gingras, PhD
Recommended reading: The Cancer Lifeline Cookbook, Kimberly Mathai, MS, RD, w/Ginny Smith
“Ask the Nutritionist” smartphone app: Recipes and more. www.dana-farber.org/nutritionapp
Nutrition Services at Dana-Farber: www.dana-farber.org/nutrition
Still have questions?
Dana-Farber’s Registered Dietitians and Licensed Nutritionists provide education programs and
individual consultations for patients. For more information, call 617-632-3006. Find more
information online at www.dana-farber.org/nutrition.
This document is for informational purposes only. The content is not intended as a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other
qualified health provider with any questions you may have regarding a medical condition.
Adult Survivorship Program
617-632-4523
Updated March 2015